Vegetable Chow Mein
I do not profess that this is an authentic Chow Mein but one which mimics the flavours of one. This recipe avoids the need for the processed highly sugared and salted sauces which are sold frequently and gives a simple easy alternative. I used no fewer than eight different vegetables in the original dish but have given options for you to use what you have or able to get hold of.
I hope you enjoy – Jo x
VEGETABLE CHOW MEIN
Ingredients
- 200 g dried wholewheat egg noodles
- 1 tbsp. sesame oil or rapeseed/vegetable oil
- 4 spring onions sliced diagonally (or you can use a sliced onion)
- 2 garlic cloves crushed (or 2 tsp. garlic paste)
- 1 inch piece ginger grated (or 1 tbsp. ginger paste)
- 1 small mild chilli chopped, or use 1/2 tsp. chilli flakes (optional)
- 700 g vegetables suitable for stir frying: e.g. 1 pepper, sliced or finely sliced carrot, 200g mangetout/sugarsnap peas or use shredded cabbage or broccoli sliced lengthways including stalks, 200g mushrooms, sliced, handful frozen sweetcorn, 100g beansprouts
Sauce
- 1 tbsp. lime juice
- 2 tsp cornflour
- 1 teaspoon honey
- 5 tbsp. soy sauce
- 4 tbsp. water
Instructions
- Soak the noodles in boiling water and prepare the ingredients
- Add 1 tbsp. oil to a large lidded frying pan or wok. If using carrots or broccoli (hard vegetables), add these first and cook with a splash of water until softened a little. Add the remaining vegetables apart from beansprouts if using, to the pan with garlic, ginger and chilli (if using). Cook over a medium heat until softened then add the beansprouts.
- Mix the lime juice and cornflour/flour mixing to a paste. Add the honey, soy sauce with the water and set aside.
- Add the drained noodles to the veg mixture then stir in the sauce. Cook until thickened (5 mins) adding an extra splash of water if needed then serve immediately.
Notes
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Nutritional Benefits:
The recipe is rich in vegetables which offer antioxidants and vitamins (cancer prevention, promoting good heart and cell health, can help boost immunity, fight infections and inflammation amongst many other health promoting properties) and soluble fibre (for good digestive health).
Onions of all types (standard, red, shallots, leeks and spring onions as well as garlic which is part of the same allium vegetable family) are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, help to reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).
The compounds in mushrooms not only help to boost the immune system but help to prevent auto-immune diseases such as arthritis and lupus. Like most plant foods, they have anti-cancer properties. They are a source of protein and many B vitamins, potassium, and iron.
Peppers are a rich source of vitamin C, E and B6 and again have anti-cancer properties.
Studies suggest that cruciferous vegetables such as broccoli are an excellent source of natural antioxidants due to their high levels of various phytochemicals, as well as good suppliers of essential vitamins (especially vitamin C which help boost immunity and vitamin K which helps to keep the skeletal system healthy and with blood clotting), carotenoids, soluble fibre, minerals, omega 3 fatty acids, folate and phenolic compounds. Broccoli also has the advantage of being a great source of calcium helping to build and protect bones and folate needed for cell reproduction, making red blood cells and preventing birth defects such as spina bifida. Brassica vegetables have the ability to help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, neurodegenerative disorders and various forms of cancers and more. The antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. Free radicals have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.
Chillies have high levels of antioxidants, may help to relieve pain and joint problems and rich in vitamin C.
The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.
Fresh ginger contains a higher level of compounds (terpenes and gingerols) than dried which have anti-inflammatory action and has been shown to improve pain and swelling in up to 75% of people with arthritis. It also helps with nausea.
